Chow chow, scientifically known as Sechium edule and also commonly called chayote or mirliton squash, is a mild, pear-shaped fruit that is cooked and consumed like a vegetable. Originating from Central America, this member of the gourd family offers a surprising number of health benefits, primarily due to its rich nutrient profile and potent antioxidant compounds. From supporting heart health to aiding digestion, incorporating chow chow into your diet can be a simple and effective way to boost your overall wellness.
Rich in Essential Nutrients
Chow chow is a powerhouse of vitamins, minerals, and dietary fiber, all while being remarkably low in calories. This makes it an ideal food for nutrient-dense, calorie-conscious meals. A single serving provides an array of essential nutrients, including:
- Folate (Vitamin B9): Crucial for proper cell division and DNA synthesis, especially important for pregnant women to support fetal brain and spinal cord development.
- Vitamin C: A powerful antioxidant that boosts the immune system, promotes skin health by aiding collagen production, and protects cells from damage.
- Vitamin K: Necessary for proper blood clotting and bone metabolism.
- Potassium: Plays a vital role in maintaining healthy blood pressure by relaxing blood vessel walls.
- Manganese and Copper: These trace minerals are important for various enzymatic functions, antioxidant defense, and bone health.
Potent Antioxidant and Anti-inflammatory Properties
Beyond the well-known vitamins, chow chow contains a variety of antioxidant compounds, such as quercetin, myricetin, morin, and kaempferol. These phytochemicals help combat oxidative stress and chronic inflammation within the body, processes linked to various chronic diseases and premature aging. Myricetin, in particular, has been extensively studied for its potential anti-inflammatory, anti-diabetic, and anticancer properties. Studies on older adults with metabolic syndrome have shown that regular chayote consumption can significantly reduce markers of oxidative stress and inflammation.
Supports Cardiovascular Health
Several properties of chow chow contribute to a healthy heart. It contains antioxidants that protect against atherosclerosis and help lower cholesterol levels. The high potassium content, which helps counteract the effects of sodium, aids in relaxing blood vessels and regulating blood pressure. Furthermore, the significant fiber content is linked to a reduced risk of heart disease. This combination of reduced inflammation, better cholesterol, and controlled blood pressure makes chow chow a valuable addition to a heart-healthy diet.
Aids in Blood Sugar Regulation
Chayote is a low-glycemic food, meaning it is digested and absorbed slowly, preventing sudden spikes in blood sugar. The dietary fiber, particularly the soluble fiber, further slows down carbohydrate absorption. Unique plant compounds in chayote have also been shown to increase insulin sensitivity, helping the body manage blood sugar levels more effectively. This makes it a beneficial food choice for individuals with or at risk of developing type 2 diabetes.
Promotes Healthy Digestion and Weight Management
With its high fiber and water content, chow chow is excellent for promoting a healthy digestive system. The fiber adds bulk to stool, preventing constipation and encouraging regular, comfortable bowel movements. By promoting a healthy gut microbiome, it aids in the absorption of nutrients and the removal of waste products. For weight management, chow chow is an excellent ally. Its low-calorie, high-fiber composition helps you feel full and satisfied for longer, reducing overall food intake. It increases fullness hormones, making it easier to stay on track with weight loss goals.
Comparison: Chow Chow vs. Zucchini
While both chayote and zucchini are healthy squash options, there are some key nutritional differences. Below is a comparison of 100g raw serving based on available data.
| Nutrient | Chow Chow (Chayote) | Zucchini (Reference) |
|---|---|---|
| Calories | ~19 kcal | ~17 kcal |
| Fiber | ~1.7–2.0 g | ~1.0 g |
| Vitamin C | ~7.7 mg (9–10% DV) | ~17.9 mg (20% DV) |
| Folate | ~93 mcg (23% DV) | ~24 mcg (6% DV) |
| Potassium | ~125 mg | ~261 mg |
| Texture (Raw) | Crunchy, slightly sweet | Crisp, mild |
As the table shows, chow chow has a higher fiber and folate content per 100g, while zucchini contains more Vitamin C. Both are excellent choices, but for those seeking higher folate and fiber, chow chow may be a better option.
Other Noteworthy Benefits
- Liver Support: Animal and test-tube studies suggest that chayote extract may protect the liver from fat accumulation, potentially preventing fatty liver disease.
- Supports Healthy Pregnancy: The high folate content is crucial for the healthy development of a fetus.
- May Slow Aging: Antioxidants, including Vitamin C, protect cells from free radical damage, and some research suggests chayote may help slow cellular aging.
- Immune System Boost: The significant presence of Vitamin C and other phytonutrients helps strengthen immune defenses.
Conclusion
Chow chow, or chayote, is a nutritional powerhouse that offers a wide array of health benefits. Its rich content of vitamins, minerals, fiber, and potent antioxidants makes it an excellent addition to a healthy diet. Whether you're aiming to improve heart health, regulate blood sugar, aid digestion, or manage your weight, this versatile squash is a valuable food choice. With its mild flavor and adaptability in both raw and cooked dishes, adding chow chow to your meals is a delicious way to boost your health. Healthline provides further details on chayote benefits.
